As the weather starts to heat up and the daylight increases, we’re able to spend more time outdoors. The midday mochachino we used all winter to warm us up and keep us energized just doesn’t have the same appeal. Water is what we really crave – and it does more than quench our thirst. Studies have shown that water improves mental performance, helps regulate digestion, and maintains our “cool” by allowing the body to sweat. But does water just sound like a snooze? Wake it up by adding fresh lemon, cucumbers, or lime! Iced herbal tea makes a great alternative altogether, and if you are itching for some bubbles, grab an all-natural flavored seltzer…just be sure you don’t grab the kind with added sugars.

NLT: Want to get creative and make your own sparkling sensation? Try an at-home version by purchasing a Sodastream sparkling water kit. In less than 30 seconds, this machine will turn fresh water into a carbonated beverage. Experiment with fun flavors by adding lime, pomegranate, or blueberry juice!

I always get a little itch, right in the beginning of April. It is a kind of anticipatory nag to clean, clean-out and overhaul my home in preparation for spring. Usually, getting started is rather simple: I open my pantry. Tempted as I may be by pretty packaging and seductive scents, I am almost always disappointed in the new cleaning products I try. I sometimes even clean with a new product, only to re-clean with lemon, vinegar or baking soda! So, today, in honor of making my world a place I love to thrive in, I praise the merits of food once again – only this time for reasons above and beyond their nutritive properties!

Lemon – I always have lemons at home. I have a stash of sliced or wedged lemons in my refrigerator at all times to toss into a glass of water, or squeeze on my salad or fish. There is no denying that they are a staple in my world, and I love lemon for liver support, vitamin C burst, and fresh scent. In my home, I use lemons to clean, and I love this product to make my own cleaning solution. I squeeze a lemon into a spray bottle and wipe down my countertops. It works beautifully to remove grease without chemicals. It can also be used as a bleaching agent on clothing, so if I accidentally have a spill at a restaurant, I ask for a slice of lemon to treat a potential stain.

White Vinegar – I love all types of vinegar, but it is safe to say that I always have white vinegar in the pantry. I use it in cucumber and tomato salads (instead of mayonnaise), and love the role of all vinegars in my health and wellness. For no calories but tons of flavor, vinegar aids the digestive system; it contains potassium, magnesium, calcium, pectin and acetic acid. It improves the absorption and utilization of several essential nutrients. When I am in doubt about how to clean something, white vinegar is my usual go-to. I use it mixed with a little water (and sometimes a bit of castile soap) on my floors, windows, shower doors, toilets and as a drain cleaner. Though it may not be my favorite scent in the world, I’m always thrilled when I smell vinegar b/c I know my home is clean.

 Baking soda – An obvious choice, baking soda is not just a leavening agent, used to make your dough rise. Most of us have this baking staple all over our homes to absorb odors. I keep a box in the pantry, one in the fridge, one in the freezer and one in the closet with my kids’ sports equipment. While I often don’t change the boxes often enough (change every 30 days!), I am comforted to know they are there. There is not much nutritional benefit to baking soda, which is a source of sodium (1/2 your daily needs in a teaspoon) and little else. Still, baking soda is a cleaning powerhouse, and can be mixed with a little water to form a paste and clean between bathroom tiles, sterling silver, and stains on china and ceramics. Also, there is nothing better at removing red wine stains. Simply pour the baking soda over the stain (as soon as you can), let it dry, and all of the wine will transfer to the baking soda. Vacuum it up and no one will be the wiser!

Olive oil – A prince among oils, olive oil contains those wonderful monounsaturated fatty acids that are cardio-protective, it can improve cholesterol profiles when used in the place of other fats and provides delicious satiety. It is also used in my beauty routine as a moisturizer for my hair, nails and skin and my home care routine as a wood polish! Used to return shine to otherwise dull or untreated wood, simply combine three parts olive oil to one part vinegar or lemon juice.

Oh, how I look forward to my clean, green, delicious and sparkling spring home!

It’s warming up outside, but harsh, winter conditions may still be lingering inside; the dryness and dust in re-circulated office air and home heating systems can be enough to keep your sinuses stuffy for weeks at a time. Adding moisture to the air in your space gives your upper respiratory system a break.  Studies show that even people with breathing problems, who sleep with a humidifier feel far more refreshed upon awakening than others. Heading to bed at night should be restorative, not depleting…

NLT: Steam things up. If you need a quick fix to clear your sinuses and wake up dry skin, try heating 1-2 cups of water in a pan on your stove until just steaming (no hotter!). Add 2-3 drops of lavender or jasmine essential oil for a calming scent, or eucalyptus oil to open your airways. Place a large bath towel over your head, lean over the pan, and make a “tent” with the towel. Slowly breathe in the warm air, allowing the vapor to hydrate your sinuses and your skin. Follow with a good face cream to seal all that moisture in.

Trouble sleeping? We all know sex is good for our health, but did you know that getting lucky can actually help you fall asleep? Research shows that the tendency for a person to fall asleep right after sex is associated with a greater desire for bonding and cuddling with their partner. This study also found that women were more likely than men to be the first to fall asleep after intimacy. Get close to your partner and get some shut eye!

NLT: In We Were an Island: The Maine Life of Art & Nan Kellam, Peter Blanchard writes about a couple that kept their relationship wonderful while living alone together on an isolated island for 40 years. Of course, personal space and occasional solitude was essential for each of them nonetheless.

Nothing says spring like bright, short nails!

Choose a nail salon where equipment is sterilized, and make sure to wash your hands between cutting and polishing. Even better, bring your own set of tools to the salon, for your tips and toes only! Studies show that long nails are closely associated with lingering bacteria on the hands and increased risk of illness. Even though the cold and flu season is coming to a close, keep nails au naturel and short to avoid catching or passing those end-of-the-season germs. Then, after six months of dark colors, punch up your shade to something chic and colorful!

NLT: Try this DIY treatment for hands that stay hydrated well into spring. Rub 1 teaspoon of almond oil into hands and cuticles. Wrap each hand in a small towel (or place each hand in a clean sock!), and allow the oil to penetrate for at least 5 minutes. Wipe the excess oil off hands, but don’t rinse them; any remaining oil will be absorbed over the next few minutes. Make sure nail beds are oil-free by swiping them with a polish-remover soaked cotton swab before painting on a surprising spring lavender!

If you have been in an indoor exercise rut, the warm March temps aren’t the only thing that should give you a kick in the behind to get out of it. Research suggests that your body becomes accustomed to your workout, often causing a weight loss plateau. To combat this, keep your body challenged with new activities. Plateaus occur when your body becomes used to daily activities and doesn’t burn calories as efficiently as it did when you were first taking part in that activity. So, get off that treadmill and onto the basketball court or even just switch to running outside to help get you out of a rut!

NLT: Catch the March Madness fever this month and take a card from your alma mater. As college teams compete for the Final Four, try shooting hoops! You don’t have to be Anthony Davis to benefit from the interval burn that goes along with basketball. A game of one-on-one will have you running, reaching, dribbling, and scoring nothing but net! Check out this Men’s Health article beforehand to get your body ready for all that dribbling, sprinting, and dunking!

Wanna get on your way to being Slim, Calm, and Sexy? Here is your grocery list for the Slim Calm Sexy Diet Three Day Cleanse…order the book today, hit the grocery store this week, and by the time the book arrives you will be all set!!

Produce

• 2 Grapefruit
• 6 cups greens of your choice or green juice
• 1 avocado
• 2 red cabbages
• 2 green cabbages
• 3 cucumbers

 Eggs

• 9 DHA-fortified eggs

 Nuts, Nut Butters, and Seeds

• 6 tablespoons sunflower seeds or 1/3 cup almonds
• ¾ cup almonds (for Slim Slaw)

 Meat and Seafood

• 24 ounces lean protein of your choice (such as sliced turkey, shrimp, and fish)

 Condiments and Teas

• Green Tea (enough for 6 servings)
• Cinnamon
• Dijon Mustard
• Rice Vinegar

As a registered dietitian on Keri Glassman’s Nutritious Life team, I have to admit there are perks. Recently I had the privilege of getting a sneak peak of Keri’s new book Slim Calm Sexy Diet, set to be released to the public on Tuesday, March 27^th. I consider myself on top of the newest and latest in nutrition, but have to admit I both highlighted and took notes . . . I wanted to take a minute to share, in place of Keri’s weekly blog. Without being cookie cutter, everyone can apply the lessons in this beautiful book to their own life and I feel uniquely qualified to report on it.

Slim Calm Sexy is called a “diet book” and there is a very structured food plan: with 6 weeks of food, gorgeous recipes, a grocery list and tips for success. I have no doubt that when followed, weight loss will be a wonderful side effect, but expect that most people would feel better within the first two days. Consistent with Keri’s philosophy, the food plan is based on whole, fresh foods. A huge majority of the foods and ingredients are unprocessed, without artificial ingredients, preservatives or chemical additives, but they also fit into a busy and fast paced lifestyle. The foods are inherently satisfying, and most impressive is that there is a rationale for why the foods are chosen. When following the plan, the reasoning behind the recommendations is laid out. For example, when nuts are suggested as a morning snack, there is no wondering what it is about nuts, or why there is a morning snack, or what it does in the context of following the food plan. Every recommendation is thoroughly (scientifically and anecdotally) explained. The “diet” seems entirely satisfying . . . not at all unlike how we eat in the office.

More than a diet book, Slim Calm Sexy Diet looks at the whole person. Keri realizes that what we eat doesn’t exist in a vacuum. A person’s diet needs to be looked at with regard to the rest of their lifestyle. The ‘calm’ in the book refers to how stress hormones wreak havoc on our health efforts and how we all need to get to a place of ‘calm’ in regards to our relationship with food. The book speaks to revolutionizing one’s health with deference to each individual’s life – it respects jobs, families, cooking ability, physical ability, genetics, health profile and more. There are affirmations (101 of them to stay slim, calm and sexy for life), a workout, psychological troubleshooting, recipes, a grocery list and mind-body strategies to make this diet a lifetime worthy lifestyle.

Right from the introduction, where Keri shares her personal struggling journey into a slim calm sexy world, I knew this book would appeal to anyone. While being fit and healthy looks so effortless for her, it took a lot of dancing with devils and battling demons to wind up where she did: in a place where she has a healthy relationship with food and her body. She can eat chocolate, drink a glass of wine, rave about a kale recipe and not eat a dessert if it just isn’t delicious. I can tell you firsthand that Keri absolutely practices what she preaches and the whole book reflects her ability to be science based, spiritual, an educator and a student.

Slim Calm Sexy Diet is a great resource – pick it up when you need a little inspiration, or read it cover to cover in one sitting as I did. Before you crack the cover, though, go and brew a delicious cup of green tea, or slice some lemon in your ice water, or try a green juice. Cheers to a slimmer, calmer, sexier you!

Stacia Helfand, MEd, RD, CDN, Nutritious Life dietitian

This year, go unconventionally green for St. Patrick’s day. Rather than lament the lack of nutrition in a green bagel, bemoan the negative side effects of too much green beer or rewrite the corned beef and cabbage recipes from yonder years, go green in a different direction. Try a green juice. So many people assume a green juice is not for them. They claim they don’t like vegetables. They fear it won’t be yummy. The color is off-putting. Die hard green juicers seem nutritionally elite – willing to compromise their taste buds in the name of super fuel.  While there is definitely a continuum of green – from beginner to advanced, there is a place for you on the spectrum. Take a minute to look around, and you’ll see lots of people toting juice in hand. It’s all the rage. Perhaps it’s time to give one a try.

 Tips to help you go green:

• You do need a juicer to make a green juice, but you do not need to buy the fanciest one out there. A blender can work for some recipes, but cannot separate the pulp from the juice, making it thick and less juicy.

• Even if you do not care for cooked broccoli, kale, collards or cucumbers, for example, you may like them in a raw juice – many times the flavors are more mild raw and combined with other ingredients.

• Choose produce that is fresh and healthy in appearance.

• Try to juice immediately prior to drinking. Once the juice is made, it starts losing its nutritional powers. Green juice is sensitive to time (how long from when it was made until it is consumed), temperature (heat can diminish some of the vitamin potency) and storage (air and clear glass containers can also make the juice less potent).

• You can find commercially prepared juices such as Odwalla Original Superfood or Naked Green Machine juices in stores Nationwide. To preserve their integrity on the shelf, there is added sugar, usually in the form of juice, but they still may be worth a try. If you live in NYC (and some other major cities), you can try picking up a Blue Print Juice Blue Print Green, Cooler Cleanse Essential Green or Sweet Green, which are available all over the city at Juice Generation, Whole Foods or Exhale stores. Organic Avenue is a company that will deliver juices (try Green Love or Mellow Love) to a local restaurant for pickup. These companies are most famous for cleanses, but offer a green juice that may work with your efforts to get some green juice into your repertoire.

• If you do not find a health food store or juicing joint in your ‘hood, Blue Print Juice, Cooler Cleanse, and Organic Avenue offer home delivery, but it is a commitment of at least a few days, which may be intense for a beginner, so try them with a friend.

• A juice can be a great break from salad boredom, but should not replace chewing your veggies.  Try one in place of a snack with a handful of nuts. Or, if you are not much of a breakfast person, a green juice and an ounce of cheese can be a great start to the day.

Recipes for success:

Beginner greens

½  head of romaine lettuce

½ cucumber

6 spinach leaves

1 green apple

Clean all produce well. Toss in the juicer in order and drink immediately.

Verdent intermediate (while the ingredients may seem intimidating, the flavor is mild)

2 celery stalks

1 cup kale or spinach

½ cucumber

1 cup wheat grass

Clean all produce well. Toss in the juicer in order and drink immediately.

Advanced green master

½ cup broccoli

3 celery stalks

1 handful fresh parsley

1 handful fresh spinach

½ cucumber

½ inch fresh peeled ginger

1 lemon, peeled

Clean all produce well. Toss in the juicer in order and drink immediately.

Happy, healthy and green St. Patty’s day to you. In lieu of searching for the perfect four leaf clover, arm yourself with a superpower green juice and may the luck of the Irish bless you. Cheers!

You’ve heard it time and again—olive oil is good for YOU!  But, did you know that extra virgin olive oil has the most anti-inflammatory benefits? EVOO comes from the first press of the olives (other grades of olive oil come from the second round of pressing). This means that EVOO has a higher concentration of phytochemicals, nutrients that protect your body from disease. Take your EVOO a step further by buying cold expeller pressed. Cold pressed is a method of extracting the oil from the olives gently in a heat-controlled environment, preventing the oil from reaching flavor and nutrient damaging temperatures.  Expeller pressed means the process is done without any chemicals.  Many conventional oils are extracting using a hexane-extraction method.

Next time you are shopping, go for cold expeller pressed extra virgin olive oil, which equates to no chemicals used, heat-controlled, and contains only the oil from the first pressing.  It’s March afterall, and this is the premium green stuff, so go grab a bottle and be sure the label includes all of our key words.

NLT: Try olive oil…on dessert! Drizzle 1 teaspoon of cold expeller pressed EVOO on ½ cup vanilla bean ice cream with 1/8 teaspoon of fresh ground black pepper, a pinch of salt. Sweet and salty and the perfect conscious indulgence.